Wednesday 1.22.2025

“FITNESS” & “PERFORMANCE”

A. Activation Work (8-10 minutes)
Two sets, for quality, of:
Dumbbell or Kettlebell Windmills x 6-8 each side @ 3010
Rest as needed
Goblet Curtsy Squats x 8-12 reps each leg @ 2010
Rest as needed
Banded Pallof Hold x 30-40 seconds each side
Rest as needed

B. Strength Work
Four or five sets of:
Sumo Deadlift @ 21X1 tempo
*Set 1 – 5 reps @RPE 6/10
*Set 2 – 5 reps @RPE 7/10
*Sets 3-5 – 5 reps @RPE 7-8/10
Rest 2 minutes between sets

For each rep, pause and reset with the barbell on the floor, and focus on a tight core and setting your shoulders before pulling.

C. Conditioning
Every 4 minutes, for 16 minutes (4 sets):
16/12 Calorie Echo Bike
120-ft Dual Kettlebell Front Rack Carry
16/12 Calorie Row

Cooldown (3-5 minutes):
Child's Pose x 40-60 seconds
Half Kneeling Hamstring Stretch x 30-40 seconds each side

“ENDURANCE (AKA SWEAT SESH)”

Against a 6-minute running clock, complete:
30/24 Calorie Row
30/24 Calorie Ski Erg
30/24 Calorie Bike Erg
Max Double-Unders (or Mountain Climbers) in time remaining

Rest 3 minutes, and repeat for a total of FOUR sets for max Double-Unders.